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Performance Newsletter
July 28th - August 3rd

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Save The Date

Phase IV RunLab Analysis Clinic

 

Monday, July 28th 

6:30 - 8:30pm at Phase IV
 

* Run Gait Check
* Flexibility & Posture Screening
* Training Plan Review
* Nutrition/Hydration Optimization Class
 

Fee is $59 & includes Stretch Strap & Ice Bag
 

**Space is limited so call now to RSVP


 



  
Phase IV Student
Fitness Academy

Laying the foundation for athletic achievement in student athletes for over three decades.

 

**NEW START TIME** 

Every Tuesday & Thursday

afternoon from 3:30 - 5:00pm    

 

Phase IV Student Fitness Academy was created to bring 30 years of experience in training elite Olympic and Professional athletes to the student athletes of our community.     

 

"With the right exercise program, puberty offers a once in a lifetime opportunity to make the most dramatic and long lasting bodily changes" Robert Forster, Physical Therapist, Founder and CEO Phase IV Scientific Health and Performance Center.  Read More  

 

 

Personal Fitness with PT
BUILD STRENGTH, FITNESS, AND INJURY RESILIENCE

If you are finishing a Physical Therapy rehabilitation program, looking to build athletic or sport-specific strength and fitness to improve performance, or hoping to steer clear of the setbacks of injury, Phase IV's Personal Fitness with Physical Therapy program has you covered!

* Tuesdays and Thursdays from 7 to 11 a.m.
* Mondays from 3 to 5 p.m.
* Wednesdays and Fridays from 1 to 5 p.m.

* Periodized strength programs developed by and executed in the hands of experienced Physical Therapists
* Scientifically verified progressions to train all modes of strength
* Individualized workouts that maximize health and fitness and minimize risk of injury
* Develop joint stability, strength, power, and endurance for a sport, hobby, or life
* Malleable to your personal objectives
* Builds on Forster Physical Therapy's rehabilitation methods in the hands of the same Physical Therapists

If Forster Physical Therapy is your body's college education, Phase IV's Personal Fitness with PT is its Ph.D. program.
Recipe of the Week
Berry Protein Shake



Ingredients

Directions

Forster Physical Therapy

427 Wilshire Blvd. 

Santa Monica, CA 90401

Stretching    

Forster Physical Therapy has been chosen as "The Best Physical Therapy clinic in Los Angeles!" for good reason:

  • We have a 30 year history of helping people overcome physical problems and achieve their goal to live an active lifestyle. 
  • Featuring a compassionate Professional Staff with over 115 years of collective experience.

Services Include:

  • Rehabilitation programs for all Spinal Conditions
  • Sports PT
  • Post Surgical Care
  • Joint Replacement Rehab
  • Shoulder, Knee & Running Injuries
  • Water Exercise Therapy   

Open Mon - Friday till 8   

Sat until 12 noon - Free Parking 

 

Give us a call 310.656.8600

 

www.forsterpt.com 

 

www.twitter/Forsterpt  

Phase IV Women's Weight Training Class
**NEW START TIME**  
5:00 PM TUES & THURS

BE A BETTER "BUTTER BURNER!"

If you are looking to increase your metabolism and strength while getting lean and toned, and who isn't, you need to weight train! Lean muscle burns more calories so if you want to decrease body fat, perform better, train for an event or just look & feel great, this class is for you!!!

About the Class:
  • A Weight Training class for Women of all ages and abilities
  • Each class will consist of a total body workout designed to increase muscular strength and speed up your metabolism
  • The class will follow our Phase IV fitness progression developed by Phase IV Founder and CEO, Robert Forster PT, who has over 30 years experience working with female athletes of all abilities.
  • It's a fun, energetic, group workout with fantastic music alongside other like-minded women (NO MEN) that will alleviate stress and leave you feeling great
  • Class is designed to train your body properly through scientific principles, so you don't have to do any thinking....Just SHOW UP and HAVE FUN!

Why Weight Training:

  • To increase your resting metabolism, decrease blood pressure & body fat
  • Reduce bone deterioration and build bone mass to prevent osteoporosis
  • Weight training done properly and with planning will NOT give you large muscles, but increase your metabolism which burns more calories and transforms your body into an efficient machine with the tone that we all strive to attain!  
Join Lorna Richardson, Trainer 
every Tuesday & Thursday -
5:00 pm to 7:00 pm here at Phase IV

 

Give us a call at 310.582.8212 or email us at [email protected]  

 

Ask about special 10-pack rates!

Phase IV in the News
On Bended Knee
The Source spoke with Forster PT's Amy Tran, DPT, on rehabilitating basketball-related ACL injuries; her advice to undertake consistent physical therapy before and after surgery applies to ACL injuries from any sport, as well as daily life activities.

Muscleandbodymag.com spoke with Robert Forster, PT, about recovery methods such as the Rumble Roller and low-intensity active recovery. Read the full article here.

Watch Robert Forster, PT, and Dr. Bruce Hensel on the NBC newscast discussing Hip Impingement Syndrome which effects many people including Alex Rodriguez, Lady Gaga and many young ladies and how it can be corrected and prevented.
Click Here

Mat-Side Video: Warren vs. Gracie
Phase IV athlete Joe Warren and his team faced off against the Renzo Gracie Academy in Madison Square Garden on December 1, 2013, as a host of MMA fighters returned to their wrestling roots.
 
Robert Forster, PT, and Dr. Ivan Huergo discuss periodization training to maximize performance and minimize the risk of injury. Listen here.

Phase IV MMA fighter Joe Warren returns to his wrestling roots in Grapple in the Garden 2013. Watch highlights here.

UFC fighter and Phase IV Athlete Scott Jorgensen talks about how Phase IV has helped his career with science - Read More

NBC News: Youth Concussion Alert
Robert Forster, PT, discusses prevention and treatment of youth concussion syndrome on NBC4 Southern California News with Dr. Bruce Hensel, Chief Health, Medical and Science Correspondent. 
 
Joe Warren Unrivaled - a video by MMA fighter Joe Warren on his experience training with Phase IV's scientific principles

My Journey to 125-lb Flyweight Division - a video by MMA fighter and Phase IV athlete Scott Jorgensen, with input from Robert Forster, PT, and exercise physiologist Aishea Maas

 

The do's and dont's of running - from Robert Forster, PT, featured on providastaff.com

 

Bike For Life: How to Ride to 100 - A book By Roy M. Wallack, Bill Katovsky featuring professional advice and info from Robert Forster, PT

 

Barefoot Running podcast on NPR's Boston affiliate, WBUR, with Robert Forster, PT

   

All of Your Muscle Soreness Questions Answered! 

An interview with Robert Forster, PT featuring Maria Sharapova.   

Published by fitbottomedgirls.com 

 

Easy Stretching moves to relieve body pain - Keys to healthier joints. 

watch the video aired on ABC featuring
Robert Forster, PT

Born to Run - Humans might have evolved to run, but there's a reason why one third of runners are hurting themselves each year. Published in the Sydney Morning Herald 

The Best Abs Exercises You've Never Seen Before - Published by Shape.com

Holiday Travel Stretching Tips
An article with Robert Forster, PT, featured in TIME Magazine's Healthland

 

What you don't know may hurt you.  

Learn the calf raise variation to train the neglected muscles in the lower leg.

 

Sick of Squats? 15 Workout Upgrades That'll Get Better Results - an article from www.ivillage.com featuring Robert Forster, PT.

 

 

Watch Robert Forster as he is interviewed on NBC by Dr. Bruce Hensel on training Olympic athletes.  

Click Here 

 

KCRW's Warren Olney  interviews Robert Forster from the London Olympics on "Which Way LA" 

Click Here to listen  

 

Listen to Robert's interview on the radio show, Dr. Fitness & Fat Guy, on the Sirius Radio Network.  Robert discusses training elite athletes and his Olympic experiences.  

Click Here to listen 

 

"Countdown to better habits, What physical therapists want you to know - and do"  featuring Robert Forster, PT - February 29, 2012|By Danielle Braff, Special to Tribune Newspapers.

 

 

Click Here to view archived newsletters   

 

Message from the CEO

  

Italy's Vincenzo Nibali took his third Grand Tour title in winning this year's Tour de France in dominant fashion while showcasing a beautiful sport with something to offer for everybody.

Lessons of the Tour de France


After three weeks and over 2,000 miles on their bicycles, the boys of summer rolled into Paris this past Saturday with a great sense of relief. After crossing both the Alps and Pyrenees, fighting the rain, the cobblestones, and each other, these deceivingly strong athletes are hollow men at the end of the Tour de France. Physically, mentally, and spiritually wasted, they can think of nothing else but getting off the bike and going home to loved ones.

Although the longest of the several multi-day cycling events I have done was only 8 days and 400-plus miles, I can relate to their mindset. Depleted but relieved, loving the experience but hating the bike, wanting to go home and relaxing but also thinking about when I can take on a challenge like this again! Because in the suffering is where we find out who we are and what we can really do.

This week's feature article deals with some of the lessons these events hold for those who dare to challenge their comfort zone.

Also this week we share Robert Forster, PT's contribution to Bike for Life: How to Ride to 100, by Healthy Running Step by Step co-author Roy M. Wallack.
 


Pre-order Healthy Running, Step by Step now and enter to win a free Phase IV Video Run Gait Analysis! Simply send us a copy of your pre-order receipt and you can have your running gait analyzed by our expert staff.


 


 

>> Read each week's CEO Message here 

 

 

Special Offer: Pre-Order your copy of Robert Forster's new book, Healthy Running Step by Step, due out this Summer by Fairwinds Press, and receive a free signed copy of the best seller, The Complete Water Power Workout Book by Robert Forster, PT and Lynda Huey. Bring in your online pre-order receipt to Forster Physical Therapy or Phase IV and receive a free, signed copy of the water book ($24 value), a must-read for runners and anyone who wants a great workout that's easy on your joints!

  

  

At Phase IV we are continuously working to update our services and information to better inform our communities. Check out our newsletter and let us know your feedback. - [email protected] - 310.582.8212 
Feature Article
Lessons and Perspectives of Multi-Day Cycling Events

 

Multi-day events like Canada's BC Bike Race have plenty of lessons and perspectives to offer those willing to take on the challenge. Photo courtesy BC Bike Race.
   

Multi-day cycling events can be many different things. They can be a most enjoyable and leisurely vacation offering a chance to experience a region, its people, food, and culture in a way that no other mode of transportation can provide; or it can be a grueling, competitive event offering big doses of suffering, self doubt, and personal insight. Either way, living on your bike for several days to weeks will leave you a changed person. The people you meet, the challenges you face, and the terrain itself will redefine your comfort zone -- for the better.


 

They say that once a young rider completes any of the Grand Tours, including the Tour de France in pro cycling, they are never the same. It's understandable that three weeks of grueling stages averaging over 100 miles a day with ridiculously long climbs in hot and often rainy weather will make one physically stronger. But the impact goes beyond that. After all, with extended time off the bike, the physical strength gained will fade but the lessons learned about human nature and oneself during such a challenging event will never be lost.


 

Riding through Italy for eight weeks as a young adult taught me how attitudes are local and arbitrary. From riding in the States, I was used to drivers honking their horn in frustration because somehow I was impeding their way to some all-important engagement. When they blow their car horn at you in Italy as you climb a section of road with an 8% grade, it means "Bravo!" At home, cyclists can't help wondering why motorists are so angry with us. Are they pissed off because we are engaging in a frivolous pass-time that they have no time for? Or is it that they hate themselves for not getting out and exercising like they know they should? In Italy, they love cycling and respect the effort and beauty of the ride -- so they respect all those who get out and try. Lesson learned: perspective is everything!


 

After six or seven days of an eight-day competitive event like the Trans Alp Challenge or the BC Bike race, you begin to learn firsthand how people react different to adversity. At first we are all selfish in our suffering and can focus on nothing but our own survival, ignoring everyone's needs but our own. Over time, however, we begin to realize that we are all in this together. An encouraging word from another rider when you are about to bonk, or a young kid who has been standing on the the side of the road all day with a hose to cool off the riders, makes you realize that suffering, and wanting to relieve the suffering of others, is what makes us human.



 

Read More . . .

 

 

>> Pre-order Healthy Running Step by Step here

 

Special Offer: Bring in your online pre-order receipt for Healthy Running Step by Step to Forster Physical Therapy and receive a free, signed copy of my first book, The Complete Waterpower Workout Book. 

 

 

 Click Here to view archived newsletters                               
Phase IV Events

Phase IV RunLab Analysis Clinic

Monday, July 28th 6:30 - 8:30pm at Phase IV
* Run Gait Check
* Flexibility & Posture Screening
* Training Plan Review
* Nutrition/Hydration Optimization Class
Fee is $59 & includes Stretch Strap & Ice Bag
**Space is limited so call now to RSVP

 

 

  

 

 

 

Give us a call at 310.582.8212 or email us at [email protected] to find out more about our affordable services or to book a Free Consultation with one of our expert Exercise Physiologists. 

 

We're looking forward to working with YOU!

Anatomy Arena 

Stretching and Your Health

by Robert Forster, PT

 

PART 2: Characteristics of a Safe and Effective Stretching Program

 

Stretching Before and After Every Workout

The most misinformed aspect of stretching is that it is dangerous to stretch the body when it is "cold". I agree when you are dead you should not stretch; however, shy of death our bodies are never "cold". While collagen stretches better when the tissue is warmed up, it stretches just fine at the normal resting body temperature. To bear this out all we need to do is look at dancers; ballerinas don't go in the dance studio and run around to break a sweat before they stretch.

 

The first thing they do is walk over to the bar and put their leg up and stretch and they generally have better flexibility than any other athlete. Yogis, martial artists, and gymnasts all have renown levels of flexibility and the first thing they do is stretch, then warm up and stretch some more. As long as the stretching positions are safe and we follow the "subsiding tension" principle, then stretching before workouts and competition is safe and effective to increase performance and help avoid injury. Those who think they don't need to stretch before workouts as long as they "start slow and warm up" are seriously misdirected or they are just lazy. I hear this from time pressed coaches and athletes all the time, but the truth is if you don't have time to stretch you don't have time to work-out!

 

Following workouts the muscles are "pumped" i.e. left in a shorten state with the blood vessels in and around the muscle laden with waste products of muscle physiology. Post workout static stretching promotes recovery by returning the muscle to its normal resting length while pulling the connective tissue taught to wring waste products out of the muscles and the associated vascular structures. Research has shown that stretching reduces delayed onset muscle soreness (DOMS) and allow us to recover quicker and workout again sooner and stronger.

 

 
Read More . . .

 

 

Click Here to view archived newsletters
Press Room
Bike for Life: How to Ride to 100, with input from Robert Forster, PT
Robert Marchand, aged 102, broke his own one-hour distance record in January, 2014, averaging slightly more than 25 kilometers per hour. While speed may be sensitive to age, athleticism and a penchant for achieving sporting goals certainly are not. Photo courtesy cyclr.com.

Healthy Running Step by Step is not the first collaboration between Robert Forster, PT, and co-author Roy M. Wallack. For Wallack's Bike for Life: How to Ride to 100, he consulted Forster on maintaining health and fitness well into advanced ages, a specialty of Phase IV Scientific Health and Performance Center.

"By your mid-30s, most people still look young, but are already experiencing the Big Three of aging: deteriorating lean muscle mass, worsening posture, and crumbling joints," says Robert Forster, who's Santa Monica, California, physical therapy practice is the unofficial meeting hall for West Los Angeles' broken-down triathletes, adventure racers, and gym rats. "Age-related decline hits sooner than you think."

There is good news, however. "A long-term anti-aging workout plan is part physical therapy and part cutting-edge exercise research," writes Wallack, applications in which Phase IV and Forster Physical Therapy specialize.
Pre-order Healthy Running Step by Step before its arrival in stores and online in August.

Click here to pre-order Healthy Running Step by Step, the new book by Robert Forster, PT, and Roy M. Wallack, due out this August from Fairwinds Press, and gain automatic entry into a raffle for a free VO2 test!

 

(Click here for more information on VO2 testing.)

 

Don't let an old injury keep you from enjoying races, morning runs, or attaining fitness goals. In the first part of Healthy Running Step by Step, authors Robert Forster, PT and Roy M. Wallack recommend the best training based on your fitness goals, including strength training, cross training, sprints, yoga, and plenty of rest. Part two goes a step further from other books by addressing the most modern methods of treatment -- including current studies on the amount of rest required, new and controversial surgical operations and injections, the newest and most effective gear, and barefoot/minimalist running as a form of healing. If you are recovering from an injury or want to prevent becoming injured in the first place, Healthy Running Step by Step is a must-have guide.

 

Available in stores and at Phase IV and Forster Physical Therapy this Fall!

 

  • Format: Paperback
  • Publication: August 2014
  • Pre-Order Price: $24.99

Phase IV and Forster Physical Therapy, the Exclusive Physical Therapy provider for the LA Marathon, are now the Exclusive Providers of EC3D gear in Los Angeles!

 

Scan with your iPhone or Android to call Phase IV for more information, sizing, or to order your EC3D Compression Gear.


 

Find us and join some of our social networks for scientific health training tips and advice as well as chances to win  Phase IV services and products:

 

Like us on Facebook: facebook/PhaseIV

 

Follow us on Twitter: www.twitter.com/PhaseIV & www.twitter.com/Forsterpt
Check out some videos at our youtube channel: Click Here

Forster Physical Therapy

Office: 310-656-8600  www.forsterpt.com

  

Phase IV Scientific Health and Performance Center

Office: 310-582-8212  www.phase-iv.net

   

Click Here to view archived newsletters  

Ask Aishea
New Interactive Q&A: Ask Aishea
Aishea Maas, Phase IV Director of Physiology meets with UFC Mixed Martial Arts Champion and TV commentator Chael Sonnen regarding his nutrition program for training and weight cut. Aishea, along with the rest of the Phase IV team, will answer your fitness, health, and wellness questions in each week's newsletter.
Here at Phase IV, one of our specialties is educating those who seek our help. Walk in for a half-hour complimentary consultation and you may walk out with information that will revolutionize your training.

Our clients, whether they are graduating from their rehabilitation work at Forster Physical Therapy, trying to stay healthy, or pursuing critical fitness objectives, benefit from the collective knowledge of our entire team -- better described as a family -- of physiologists, nutritionists, and physical therapists, gaining knowledge they can take home from the training center and implement themselves.

To bring this benefit to you, the readers of our newsletter, we will be taking questions on all matters relating to injury prevention, athletic performance, nutrition, and physiology, and posting our experienced and knowledgeable team's personal responses to your queries in each week's newsletter.
 
Simply email us at [email protected], tweet to @PhaseIV, or reach out via Facebook to send us your questions; include subject line "Ask Aishea" or #AskAishea. We look forward to hearing from you!

Like us on FacebookFollow us on Twitter


Click here to view archived newsletters. 
Phase IV Partners

ACCELERADE & ENDUROX R4   

Pacific Health Labs provides products to aid you through your training like Accelerade, after your training such as Endurox and great new products for energy and supplements!

www.pacifichealthlabs.com 

  

NOW AVAILABLE at  PHASE IV!   


accelerade products 

   

 

SUUNTO - Heart Rate Monitors and much more!   

FROM THE HIGHEST MOUNTAINS TO THE DEEPEST OCEANS  

Suunto has been at the forefront of design and innovation for sports watches, dive computers and instruments used by adventure seekers all over the globe.

www.suunto.com Suunto logo
Suunto products available here at Phase IV!


Private Swim Coaching & Masters Swimming by Phase IV Women's Weight Training & Student Fitness Academy class leader Lorna Richardson
424.235.8431


 

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310.829.7030

 

 

  

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